Eating sprouts is an excellent way to boost your nutritional intake. The sprouting process is when a seed is germinated thereby increasing the nutrient component of the vegetable, making them richer in protein and minerals than unsprouted plants.
Of all the sprouts broccoli appears to be the king because of its component sulforaphane. Broccoli sprouts have the highest concentration of sulforaphane, a component that has been shown in studies to benefit autism and suppress the ability of breast cancer cells to form tumours. Dr Greger from NutritionFacts has more information if you would like to check it out.
Making sprouts at home is easier than you think. All you need are broccoli sprouting seeds. These can be purchased online or in a health store.
Start off with a sterilised jam jar and 1 tbsp seeds. The jar can be about a cup size. Make sure it has a wide rim as this helps with the sprouting process. As you get more confident you can increase the amount of seeds you germinate.
Add a small amount of water to cover the seeds. Place a breathable cloth on top and secure. Leave in a dark place in the kitchen to soak overnight.
The next morning drain off the water and rinse the seeds. Pop them back in the cupboard or dark place. The darkness helps the germination process. The length of time it takes for the sprouts to germinate will depend on the heat in your kitchen, but it should average about 4 to 5 days.
Sometimes on the first and second day nothing happens but by day 3 you should see baby sprouts forming. Keep rinsing twice daily and leave in the cupboard.
Make sure not to leave them soaking in water as this may cause them to mould, you just want them moist. I rinse in the morning and evening and make sure the water is drained out of the jar as much as possible.
On day 5 take the sprouts out of the cupboard and place on the windowsill of the kitchen or a sunny spot. This allows the sprouts to green up by getting valuable chlorophyl from the sun.
On day 5 or 6 they are ready to eat. Rinse them one last time and place in the fridge. They have a short shelf life.
I like to sprinkle on toast or just eat on their own. They taste of radish. Delicious and packed full of nutrition.
What more could you ask for?
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Have a great week!